Welcome to Nutrition Corner Archive - Edition 1

Nutritional education and behavior modification is an integral part of a successful weight loss surgery program. As we emphasize in the Mount Sinai Program for Surgical Weight Loss, the surgery is "only a tool." It must be used properly in conjunction with a proper dieting and exercise program in order to obtain the best possible result.

Below is the first edition of Nutrition Corner, in which nutritionist Rebecca Solomon addresses the issue of weight loss plateaus:

Coping with Weight Loss Plateaus After Weight Loss Surgery
Congratulations on your weight loss after bariatric surgery! We know it hasn’t been easy, and you may find that 12 – 18 months after surgery, it may get even more difficult to keep the scale moving downward. Your body has a way of regulating itself, which may lead to periods of time during which the scale just doesn’t seem to move. Keep in mind that:

• Your body actually requires fewer calories to function as you lose weight.
• It’s possible that portion sizes have been increasing a bit, since your body has healed, and your stomach pouch has the ability to stretch a little.
• You may not be following your diet quite as closely as you did in the months immediately following surgery. You’re human, after all!

The good news is that there are many things you can do to keep additional pounds coming off!

Tips to Get You Back on Track!

1. Be patient. Stick to it. Stay focused on the bigger picture, and be proud of all the hard work you have already done. Weight loss is a lifestyle change, after all, and not just a temporary “diet.”
   
2. Think about portion control. Don’t be afraid to examine your portion sizes, and be sure they are not getting much larger than they were 6 months ago. The larger the portion, the greater the number of calories. Get back into eating slowly and chewing very thoroughly.
   
3. Remember not to drink with your meals! This is crucial. Patients who drink with their meals or within 45 minutes of having finished a meal run the risk of prematurely liquefying their food, allowing it to pass through the stomach pouch much more quickly than it should. This results in being able to consume larger portions than are recommended. Go back to drinking only before meals (up to five minutes prior) and then waiting a full 45 minutes to an hour afterwards to resume drinking.
   
4. And while we’re talking about liquids…be sure you are getting enough fluid each day. Water (and other sugar-free, non-carbonated drinks) are vital for optimal health. Remember to steer clear of juices, sodas, carbonated drinks, smoothies, and other high calorie beverages (like Starbucks Frappuccinos®!).
   
5. Keep your focus on protein. Remember that eating lean protein before any other food group (such as starches!) will help keep you feeling fuller longer. Choose poultry, fish, lean cuts of beef, beans, eggs (especially egg whites), and low-fat or fat-free dairy products.
   
6. Be careful with high fat protein sources, such as cheese, fatty cuts of beef or pork, sausage, hotdogs, spareribs, and processed lunch meats (like bologna and salami), nuts, and peanut butter. Remember these can have triple the calories of their lean counterparts, so choose them only occasionally.
   
7. Exercise! Staying active is good for both your body and your mind. It is a natural mood lifter, and can really make you feel like you can take on the world! Also, exercise helps boost your metabolism, allowing you to burn more calories. Burning more calories means losing more weight! Keep in mind that building muscle is also a great way to make your body a better calorie burning machine, so don’t forget about resistance and weight training.
   
8. Don’t skip meals. Skipping meals often leads to overeating, since when we get too hungry, we lose control over making sensible food decisions.
   
9. Go easy on yourself. Stay positive, which will help you stay motivated.
   
10. Come to Mount Sinai’s Surgical Weight Loss Support Group. Support Group is a fun and non-judgmental environment, in which we all offer our support and encouragement to help you stay on track!
    
11. Feel free to contact your nutritionist for additional support and information. Click here for information on how to reach Rebecca Solomon, MS, RD, CDN by phone or e-mail!